Comparing Nutrients in 1 pound Boiled Broccoli VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Boiled Broccoli	Frozen Spinach	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	14.7% 19g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	4.07% 2.95g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.63% 3.36g	1.13% 0.82g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.22g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 1.1g	g per day for Men 19-50 years
Fiber	39.4% 15g	34.6% 13g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	39% 349μg	295% 2658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	122% 490μg	164% 658μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	27.7% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	1406% 1687μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Frozen Spinach	Recommended Dietary Allowance
Calcium	18% 181mg	58.5% 585mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	72.6% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38% 3.04mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	139% 3.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.4% 304mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Frozen Spinach:

• Boiled and Drained Broccoli has 6.6 times more Vitamin B5 and 11.8 times more Vitamin C than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 7.6 times more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B9, 2 times more Vitamin E and 2.6 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Unprepared Frozen Spinach have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Broccoli as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Frozen Spinach:

• Boiled and Drained Broccoli has 1.4 times more Phosphorus than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 3.2 times more Calcium, 2.4 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 3.6 times more Manganese, 3.8 times more Selenium and 1.8 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Unprepared Frozen Spinach have similar amounts of Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.2 times more Energy, 1.5 times more Omega 3, 1.7 times more Carbohydrate, 2.1 times more Sugars and 4.1 times more Fructose than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Unprepared Frozen Spinach have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Broccoli as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.